12/28/14 WOD “The Three Lives of Thomasina”

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Mobility:  Ankle Mobility.


Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging set of 3 thrusters (out of the rack). Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 set every 90 to 120s


Strength Workout: None


Metabolic Conditioning Workout: “The Three Lives of Thomasina”

5 Rounds for Time.

7 Heavy Thrusters (A: 115lbs, I*: 73lbs, N: 53lbs)

7 Weighted Pull Ups (A: 30lbs, I*: 15lbs, N: Band Assisted)

14 Russian Kettle Bell Swings (A: 70lbs, I*: 53lbs, N: 35lbs)

200m Run

1 Minute Rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  15 – 21 Minutes

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